Belly Fat, also known as the visceral fat are the fat deposits that are located within our abdomen region and are most difficult to get rid of. They not only diminish the visual appeal of your body but are also known to harm your health. Belly fat has been correlated to many health issues that may manifest themselves in the long run. The fat located around your abdomen is metabolically active. It can release hormones that can cause stress and affect the production of insulin. It can lead you to health problems such as an increased risk of high blood pressure, type 2 diabetes, high cholesterol, heart disease and even stroke.
These are 8 natural ways to lose your belly fat:
1. Measure Your Calorie Intake
In order to accomplish any goal it is important to now the metrics related to its success. When it comes to our body the quantity that need to be measured is calorie, although a better way could also be measuring macro. The science of losing weight or in this case, belly fat is dependent on the efficiency of your calorie consumption. People who overeat naturally expand their deposits of visceral fat. Therefore it is important to know how much your body needs and the best possible way to achieve that.
2. Follow Food With Soluble Fiber
Fibers are good for gut health but the best form of fiber to lose belly fat is soluble fiber. Food items rich in such kind of fiber are vegetables, fruits, flaxseed, sprouts, avocados, legumes and berries. Soluble fibers bind to the water present within the gut that helps them to pass slowly. This allows the healthy bacteria to grow which helps in better absorption of nutrients. You will feel full and your digestion will be optimal that will help in burning any accumulated fat.
3. Pile On Protein Food
Proteins are your best bet when it comes to losing weight or the unhealthy fat that gets accumulated in the body. It can not only reduce food craving but can also boost metabolism that helps the body to burn belly fat. Protein can be readily consumed from food items such as whole eggs, fish, sea food, legumes, lentils, meat and dairy products.
4. Avoid Added Sugar
Artificial or added sugar puts stress on body’s metabolic activity. Sugar contains glucose and fructose. While glucose can be quickly absorbed, the fructose can only be digested by liver. When you eat more sugar, the fructose component gets converted into fat by liver as it gets overloaded. This fat then gets accumulated in belly and liver, and shows up to become belly fat. The metabolic problems associated with this fat can also lead to insulin resistance. The natural sugar obtained from whole fruits do not lead to such issues and hence can be consumed readily.
5. Eat Good Fat
Fat belonging to the unsaturated kind are the best for our body and can also help in burning belly fat. You can readily obtain such fat from food items such as fish, nuts and seeds. Saturated fat found in avocado and almond are also healthy. But the worst kind of fats are the trans fat that is generally found in packaged and processed food.
6. Drink Healthy Beverages
Apple Cider Vinegar and Green Tea have been shown to be particularly effective in reducing belly fat. This also means that one should avoid drinks that contain added sugar such as sport drinks, packaged fruit juices and most importantly alcohol.
7. Get Plenty Of Rest
Your body’s metabolic health is dependent on the quality of rest that you get. People who get stress-free sleep are more likely to get rid of belly fat. Stress can lead to increase in hormones that are responsible for increased appetite. It can also lead the body to enter a starvation mode that can make it more likely to store calorie in form of fat which is prominent near abdomen.
8. Do Exercise
Aerobic exercises such as brisk walk, jogging, and running have been shown to help in reduction of the belly fat. However any consistent exercise regime is likely to help. Therefore you must start incorporating more movement in your daily life.
There is no magic pill to lose belly fat, but these natural ways can surely help you in making the most of the extra fat that can harm your health. Hopefully they can lead to more healthy habits to achieve your diet goals.